So I asked myself "What would Rön do?" and I thought that he'd probably forget about the chair for a while and look at his marathon training programme to find out what to do instead. This is what the training programme said:
Hmm seemed a bit long for intervals. Maybe Interväls were something different.
They are. They're horrible. Ow.
Day 4 - Interväls (running)
Distance: 5.5 miles [1 mile warm up; 2 x 1.5 mile "fast" (i.e. less slow) + 0.25 mile recoveries; 1 mile cool down]
Time: 0:58:55 [1.5 mile times: 1@ 15:01, 2@ 15:03]
Pace: Av 10:42min/mile
Cake rating: 3/5 (OMFG that hurt)
Cumulative Janathising: 17.2 miles